AZ Run Dad

16.75 miles with progressive tempo: Warmed up 6 miles then did a 10 mile segment with a goal of sub 60 minutes with each mile faster than the last. For whatever reason I wasn't feeling great this morning and I almost pulled the plug after a couple of the faster miles. I'm glad I didn't because I ended up with a good run and not feeling too bad. Splits of the 10 mile tempo (59:03) were 6:06, 6:05, 6:00, 5:58, 5:55, 5:53, 5:51, 5:47, 5:45, 5:40. I cooled down just a little to shake out the legs a little.  The end of this run was tough. I was hoping for better weather but that will come next week. 

8 miles easy around the neighborhood. Some cool crisp air this morning was quite nice. 

9 miles with 3/4 mile repeats: warmed up my usual loop with drills and strides and did 5 x 3/4 mile repeats on the road with 1/4 mile jogs between each one. Goal was 3:48. I finally got to do a workout in good weather and it made a big difference. It was low 60s and dry and it felt awesome. Splits were 3:42, 3:44, 3:46, 3:44, 3:47. This was a little fast but I felt good so I'll take it. Big jump in pace for me.

8 miles slowly around the neighborhood. Scheduled and needed day off tomorrow. 7:26 pace.

6 easy + strides. Great weather. 

I have done this race three times now and I really like it. Good course, first race outside the bad weather, and usually competitive with people to run with. It's a loop course with a very slight uphill most of the first mile, a couple of very slight downs in the second mile, and the third mile has about a 300 meter section of grass and a few sharp turns before you head to the finish. This race is actually the 5k State Championship but I don't think that means much around here. The race went off right at 7 and I found myself right near the front with a group of runners that I knew were pretty good. I set my watch to go off at kilometer splits and I wanted to hit 3:10. The course is a little long so I knew I needed a bit of a cushion to break 16. I was in the back of the group most of the first mile and I felt good. I hit 3:12 for the first kilometer and right after that the guys picked it up. We went through the mile at 5:08 and my main goal was to stick with the pack. They gapped me a bit a couple times but I was able to "sprint" and catch back up every time. Every time I caught back up it felt so much more comfortable. I hit 3:04 and 3:03 for the 2nd and 3rd kilometers. I was hurting but I was having fun competing too so I was comfortable with what was going on. After two miles (10:13 I think) our pack was just three. I was able to hold things together pretty good and stick to the leader through 4k (3:06) until he pulled away when we hit the grass. Wet grass at the end of the race wasn't the best for my pace but it was close enough to the end that you could feel the finish line coming. My fifth kilometer was 3:17 (15:44 for 5k) and then there was another 15 seconds of running after that. I could see the clock counting towards 16 as I kicked it in and I was determined to get under. I thought I did it but the initial results said 16 flat. The winner was 15:54. I have complained about weather all summer long so I am very happy to report that the weather could not have been better for this time of year. It was 60 degrees and dry. I was actually a little cold during the warm up. We were very lucky this morning. Last year I ran 15:55 for this race but after taking a break in June I am very pleased with my progress and the way I competed this morining. Cooled down on the course with a great group. Very nice morning.